 (click on image) Whether you’re a new runner or a long-time competitor, having a well-thought out training plan is vital. If you’re not confident in your ability to create one yourself, go out and get a copy of Daniels’ Running Formula (2nd Edition). In my experience it is by far the best book on training theory for the masses out there. It’s got several selling points: 1) Credibility – Jack Daniels is a PhD in exercise physiology and has been a leading researcher in the field for decades. Most of his work deals specifically with distance running and how to improve your training. So when he talks about a study and what it means for your training, he knows he’s right because half the time it’s his own study that he’s citing!
2) Accessibility – Even though the information presented is rooted in physiology, Daniels doesn’t expect you to understand the science behind it all. He explains the importance of different workouts and training in terms of how it helps your running instead of why. Even for runners with no background in the sciences, the concepts are easy to grasp and apply.
3) Usefulness – A lot of training books go into great detail on the science or the theory and provide precious little in terms of practical application. Daniels commits virtually every page in his book to usable information. There are detailed, 24-week training programs for every race distance from 800m to the marathon and often includes several versions depending on your ability level.
There are also charts for determining training paces, in-depth sections on racing strategy, how to put together your own training program and everything in between. Even at 280+ pages it doesn’t feel like there’s any filler.
4) New Information – If you have the first edition of Daniels Running Formula, it’s still worth it to pick up the new edition. While much of the information is the same, there are a number of major changes between the two editions. The two that I use the most are the inclusion of training plans for the 800m (the shortest distance in the first edition is 1500m), and a new table for calculating tempo pace for long tempo runs.
The first edition includes paces for 20-minute tempo runs, but the new version includes paces for tempo runs lasting from 20 minutes to an hour. It may sound like a minor addition, but it’s one of the tables I use the most. For me, the new edition was worth it for that addition alone. Whether you’re just getting started in competitive running or are looking for a new way to spice up your training, Daniels Running Formula is a vital addition to any runner’s (and coach’s) library. Get the Daniels Running Formula from: AbesBooks.com or Amazon.com Alok
Raindrops on roses and whiskers on kittens…
Yes. You read that right. I’m singing a little bit of The Sound of Music. But there’s a reason I’m embodying Maria Von Trapp today. I’ve been humming My Favorite Things ever since I was asked to write about my favorite things for running.
When I first got this assignment, I was a little stumped because I don’t usually run with anything more than my iPod Nano, my 2008 Top 10% Gate River Run Finisher hat, and a Nike watch. But the more I thought about it, I realized I may be light on running accessories while I’m on the trail, but off the trail it’s a different story. If you peak inside my little Honda Civic or inside my closet door, you’ll definitely see some running paraphernalia. So here are a few of my favorite things for before and during a run.
Foam Roller: The OPTP AXIS Roller Black This is the crème de la crème of foam rollers in my opinion. This is the same brand my message therapist, my chiropractor, and my physical therapist have in their offices. I’ve used other foam rollers in the past, but they broke down easily. The OPTP AXIS Roller is extra firm, so I can use it over and over again and it keeps its shape. Get them at RoadRunnerSports.com: Foam RollersYou can also find them at Power-Systems.com: Foam Rollers
Zensah Ultra Calf & Shin Sleeves If you don’t own compression gear, my friend, you are missing out. If you’ve read some of my posts here, you know I’m recovering from PRP injection, and that my running form is changing because of it. As a result, muscles that have never hurt in my life are hurting now (because I’m actually using them, whereas I wasn’t before). I decided to try the Zensah Ultra Calf & Shin Sleeves hoping to help my tender legs feel their best during my recovery. I chose sleeves over socks because I don’t like to wear socks to bed. Plus, I wear sandals a lot, so I can wear the sleeves to work hidden under my pants (and yes, I’ve done that) and I don’t have to field a bunch of questions from my co-workers. If you want to know more about the benefits of compression gear overall, check out the post by my fellow www.10k-running.com blogger Carl Leivers. He’s a collegiate coach and he says both he and his athletes notice a difference in their long run recovery days when they use compression gear. Get them from RoadRunnerSports.com: Zensah Ultra Calf &Shin Sleeves Also purchase them through Amazon.com : Ultra Calf and Shin Sleeves
180s Ultralite CTG Convertible Gloves Before silver white winters melt into spring (forgive the second Sound of Music line, I couldn’t help myself) the 180s Ultralite CTG Gloves keep my hands cozy during cold morning runs. Initially they’re gloves, which I think are better than mittens because you have the use of your fingers in case you need to tie your shoelace or easily pick up something during your run. But the gloves have a hidden compartment on top that holds what the company calls a “retractable hood.” On rainy or colder runs when your hands need more insulation, you can pull the hood over your fingers so your gloves become mittens. The 180s also feature a raised fabric pod on the index finger so you can control your MP3 player without taking off the gloves. Find them through RoadRunnerSports.com: 180s Ultralite CTG Gloves
Sure you've seen people at the gym working out with extra large “rubber band” type objects. A lot of gyms have resistance bands available in the aerobics classes or out in the free weight area. They've become pretty popular, and why not? They are a change from the old yoga ball or hand weights routine.
Most commonly, you'll see resistance bands being used around a foot in place of toe raisers, between a stationary object and a hand in place of bicep curls, or between two thighs or ankles in Pilates. These are all great drills for resistance bands; however, as a runner there is a whole world outside the gym where you can be taking advantage of resistance band training. Enter Myosource Kinetic. Imagine a rubber band string connected between two knee braces. The rubber band string is only a few inches long, meaning each step you take wearing this resistance band especially designed for Track and Field is a workout. This would be like working out with more gravity or at a higher elevation—it simply makes what you're already doing that much harder. Their products are easy to incorporate into your regular routine with obvious benefits up front. Simply put, you can do your strength training and speed or agility training at the same time—period. Now let's look at my personal favorite: Jump Stretch. This product is used to do what is known as “resistance running.” My junior high and high school had a product like this that we used throughout the season each year. It was fun, challenging, effective, and a welcome break from the “same old.” This large, flat, rubber strap is about 6-10 feet long and comes in a variety of strengths (depending on your size, shape, age, and ability). The drills require two people. One will be running in front with the rubber band comfortably around his or her hips; the other will be standing behind the runner providing resistance by holding the strap and leaning back away from the runner. You can run 40-50 meters, stop, and switch athletes, or create a more complex regimen involving a ladder, sets, or wind sprints. Don't forget you can work your lateral muscles, vertical jump muscles, and many other things. All of these resistance band exercises will give you more explosive speed, build up leg muscle strength, and help you focus on proper technique. At JumpStretch.com, you'll find a multitude of resistance bands for runners and instructional videos with lots of great training ideas and tips. An average-strength band is $25. At Myosource.com, you'll also find many different bands and instructional tools. Their basic running resistance band package starts at $39.95 and includes a variety of band strengths in the package. Also try ResistanceBandTraining.com for more ideas and information.
If you watched any of the Olympics in 2008, you probably noticed the war-paint like athletic tape that volleyball player Kerri Walsh wore. It’s called KT tape and it’s the latest and greatest trend in injury management.
For a long time this unique tape and application process were limited to chiropractors and other sports medicine professionals (you can even become certified in the taping process). But it’s now available in more consumer-friendly forms and is definitely worth looking into if you’re struggling with injury.
What is KT Tape?
KT tape is not just athletic tape that comes in different colors. Its elastic qualities allow it to manipulate the skin and the movement and function of muscles in ways that traditional athletic tape can’t.
You can think about traditional athletic tape as limiting the range of motion at the injury site, and KT tape as assisting the range of motion. In most cases, the KT tape will be stretched and then applied to the skin. The elastic then contracts and creates a microscopic “lifting” of the skin. This allows pressure to be taken off pain receptors at the injury site, and reduces pain.
How do you use KT Tape?KT tape is going to have different application processes depending on the injury that you’re treating. Demonstration videos for taping everything from shin splints to carpal tunnel can be found here: INSTRUCTIONS
This new consumer version of the tape comes in convenient, pre-cut strips that allow you to follow the demonstrations without any special training.
There are a few differences between the application of KT tape and regular athletic tape, however. As I mentioned, it’s often stretched to utilize the elastic properties of the tape. The adhesive is also heat-activated, so it takes some friction to get it to stick properly. The upside is that once it’s in place, it’s more or less waterproof and should stay in place for several days.
Does it work?
In a word – yes. I wish I had more of a scientific background to understand why it works. But I’ve personally used it sporadically to alleviate patella tendonitis (“runner’s knee”), and I’ve used it effectively with my athletes as well.
I would caution you that this product definitely treats the symptom, not the cause of the injury. So I would recommend it as a short-term solution to get you through the marathon that’s a few weeks away, rather than a long-term fix. Sooner or later, you’ll have to address what’s actually causing your injury. Until then, at about $13 a roll, this is certainly worth trying!
Alok
“If I'm so meticulous about backpacking socks, why do I put on any old pair of mangy socks before heading out for a 5K run? Jogging has become a staple in my workout and it's time to peel off those paper thin, hole-in-the-toe ankle socks I was tossed at my one-year employee anniversary back in '99. How many of us are jogging the streets occasionally wearing '5 pairs for $5.00' specials?”
-Bev Sklar
Call me a dinosaur, but you'll never get me out of my Thorlos! Plus, I love to wear them hiking, horseback riding, and to bed on cold Winter nights! The best running socks are getting better though. Just like running shoes, running socks are evolving. My old trusty Thorlos didn't even make Runner's World top ten list.
A good running sock should keep your foot dry and cool. If not, expect chaffing and blisters. Also, look for seamless socks. There is nothing more irritating than a sock seam poking your pinky toe for 5 miles (or 5 seconds). Wool with lycra makes an ideal running sock. A little nylon is OK. And now, drum roll please...the running sock honor roll!
These socks wick sweat away from your feet, repel water, kill foot odor, reduce blisters, breathe nicely, are lightweight—you name it!
Thorlo SocksThorlo running socks are all about $13-$14 and come in a variety of styles and lengths. Thorlo.com says, “In order to provide these 'Quality of Running Life' benefits, Thorlo has spent 25 years in research and development learning about the 'demands' that running puts on your feet, and what specific sock design and construction is needed to protect the running foot from those specific activity demands.” Available at RoadRunnerSports.com
SmartWool Socks
Likewise, SmartWool makes a variety of styles and lengths. They also offer 6 degrees of cushioning. SmartWool makes specialized running socks especially for the female foot, which is cool. SmartWool socks are around $14 a pair. Another thing I like about SmartWool, other than their water-resistant, sweat-wicking wool, is that they are a sustainable company involved in breast cancer advocacy. Available at RoadRunnerSports.com
“It has been demonstrated that many difficult situations in our lives keep occurring because
of the "unaware" information in our minds. This "unaware" information makes itself
known by mirroring our self-doubt in negative self-talk.”
If you haven't tried subliminal running CDs, you are missing out. I got my first subliminal running cassette about 15 years ago. I wore that thing out! I listened to it on the bus going to track meets, when I fell asleep at night, between events—you name it. It just sounded like water running with some soft new-age music and tones woven in.
Quietly in the background someone is reading a script full of running affirmations that isn't noticeably audible, but the subconscious mind can hear it. The subliminal tape I had said things like, “I run strong. I run fast. I am light on my feet. My legs are strong. My lungs are strong. I love running. I am properly hydrated to run well.” And, now for the question you're all wanting to ask, did I feel the subliminal tape made a difference? Yes!
Not only are subliminal tapes relaxing to listen to as a welcome addition to your pre-competition routine, but I definitely felt it was effective. I'm a sprinter/jumper/hurdler. The year I started listening to my subliminal tape, I wound up running the 400 meter due to some gaps in the team.
My very first 400 meter in competition I set a new school record and finished at the heels of the league champion. I feel like the running tape had a little something to do with that. Once I realized the 400 meter wasn't going to be the death of me, I did run in the mile relay more regularly and such.
The other thing I like about the subliminal running CDs out there is they are the very, very best to listen to during visualizations, meditations, and pre-competition rituals. I found that the sound of the running water and soothing sounds actually helped me clear out the mental clutter, constant stream of distracting thought, and allowed me to block out the stadium noise without closing myself off. I see so many Olympians listening to their iPods with ear buds before (and even during) competition. I think we all recognize the transformative power of the right music.
There are tons of websites offering subliminal athletic CDs. They are generally around $15-$30 per CD. There are also subliminal CDs for things like losing weight, quitting smoking, improving self confidence, or improving your finances. Look into these different subliminal audio programs:
 (click on image) Since I spend most of my day thinking about, talking about, and writing about running, I try to read books that don't have anything to do with running. It helps that most books about running (with a few notable exceptions: training books, Once A Runner, Running With The Buffaloes) simply aren't all that interesting to me. They tend to either be too dry or too self-indulgent for my taste. Most of the non-fiction I really enjoy works hard to make the subject fascinating to the reader. I feel like most running books assume that you're already fascinated by running. And while that may be the case, it still helps if the book tries to shed a new light on what makes us all love running so much.
Haruki Murakami's book What I Talk About When I Talk About Running is an interesting read because he still seems in awe of his own fascination with running. This awe leads him to study it and examine it rather than take it for granted. Partly this comes from the fact that he started running later in life. As he says, "Thirty-three -- that's how old I was then. Still young enough, though no longer a young man. The age that Jesus Christ died. The age that Scott Fitzgerald started to go downhill. That age may be a kind of crossroads in life." That was also the age that he began his career as a novelist. Since then, the two pursuits have been intertwined for him. Because he is better known as a writer, he assumes that his audience has less familiarity with running than with him and does a good job of writing for a general audience. He talks honestly about his running -- the good and the bad. There are no "Chicken Soup for the Soul" stories here, no grand life philosophies. But he still manages to talk more eloquently and offer more insight into running than most of the running books I've read. The stories he tells are interesting enough, but the real strength of the book lies in his self-examination. The scrutiny that he puts his passions under (both running and writing) helps you look at your own and remember why you started in the first place, and the simple joys of doing it, "not so much as an intentional act, but as an instinctive reaction." Neither rah-rah motivational or really plot-driven, it's an excellent, quick read that will definitely offer something different for any runner's bookshelf. You can purchase What I Talk About When I Talk About Running at Amazon. Alok
As a runner you are constantly striving to improve yourself. Always absorbing, learning, looking for the next big thing that will shave you seconds off your time. We have decided to browse youtube for some good advice regarding running and have created some video playlists for you below: If you have videos of your own, do not hesitate to provide us with a link and we will point to it! 10K-Running Staff
Running is a hard sport. No question about it. If we overdo it our running performance suffers. There has been a tremendous amount of scientific research conducted in the past decade that has shed new light on our understanding of how stretching affects our muscles and joints.
This does not mean that stretching is not important.
In fact, for runners, stretching remains a critical tool in keeping your body in top running form, promoting optimal stride technique, and preventing injuries. But to benefit from a stretching program you must develop and follow one that is specifically designed for running.
Many studies showing that the traditional approach to stretching (such as stretching before exercise or performing stretches that are not sport-specific) may actually do more harm than good. In many cases traditional stretching practices can actually increase the risk of injury and hurt performance! As a result, many long held beliefs and traditional stretching practices are now considered outdated...
What is Active Isolated Stretching
Thanks to the team at Arbor Wellness Sports Massage, you now have a report that outlines the best stretches for runners, helping you achieve your best performance! The report is composed of 12 running-specific stretches, each specifically designed and selected to incorporate the key muscles and movements of an optimal running stride, and to correct the muscle imbalances that lead to running injuries.
It is based on the newest stretching technique developed by kinesiotherapist, Aaron Mattes. The techniques coined as - Active Isolated Stretches (AIS) provides athletes with a safe way in achieving flexibility without long term damage. Aaron realized that traditional static stretching was not helpful and in discovered that prolonged static stretching actually decreases the blood flow within the tissue and increasing lactic acid buildup. This can potentially cause irritation or injury of local muscle tissues, similar to the effects and consequences of trauma and overuse syndromes.
His theory is that:
"Performing an Active Isolated Stretch allows the target muscles to optimally lengthen without triggering the protective stretch reflex and subsequent reciprocal antagonistic muscle contraction as the isolated muscle achieves a state of relaxation."
Benefit from their experience!
Earl Wenk, partner and kinesiologist at Arbor Wellness Sports Massage has outlined the best stretches and detailed step-by-step instructions about exactly how to perform each stretch with proper form including pictures. Earl is a graduate of the Univerisity of Michigan, with a degree in Movement Science from the Division of Kinesiology, where he also completed an internship program in Athletic Training. He has also taught courses in orthopedic massage, sports massage and human anatomy at a massage therapy school and currently provides continuing education courses in sports massage, functional anatomy and injury assessment through his business.
He has kindly provided the report to you so that you can benefit from his experience...
Register below so we can email you the report!
Running is one of the hardest sports on your body. Muscles and soft tissue will be worked hard and often can knot or hold tension. If you're one of the runners who always feel really tight and sore after a workout and can't afford a massage therapist, we've found you a great solution! Head out and get yourself a foam roller. Using a foam roller is an inexpensive way to roll-out knots and do what's called self myo-facial release. It is like giving yourself a deep tissue massage. A little background on these rollers – they are simple, really, just a tube, usually one or three feet long and about 6 inches in diameter. Foam rollers are hard enough to put pressure on knots but are soft enough to allow for some give to match the shape of your body. They are round shaped so they can roll and are usually long so they can be used length-wise across your back. You place the roller on the floor and then lay yourself over it on the body part you are trying to stretch. This can be painful, so you need to adjust your body weight accordingly so that it’s a “hurts good” feeling, not torture What are the benefits?Improve your balance, massage your muscles, and stretch your tight hamstrings easily. The foam roller will help muscles recover faster as it helps blood to be circulated through them. It also will help with flexibility and range of motion as bunched up knots that are pulling muscles tight will be released. When applying pressure, the golgi tendon organs help trigger the relaxation of the muscle spindles, helping dissipate the adhesions, increase blood flow, and enhance overall movement. More significantly, the roller helps your body improve your alignment and hip mobility and increase your core flexibility. Flexibility is an important part of achieving and maintaining a full range of motion around the joints. Things to be aware ofNever foam roll your joints. Running is difficult enough on your joints without putting pressure on them with the foam roller. Stop the rolling motion before you get to your knees or ankles. Take your body off the roller and place it on the other side of the joint if you are going down the leg. Also, do not roll directly onto a bruise or cut. Not only will it be painful to roll onto a bruise, but it will make it heal slower.
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